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a chia smoothie in a mason jar with a paper straw
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5 from 2 votes

Chia Seed Smoothie

This chia smoothie with berries is as simple and simply fabulous as it gets. Clean flavor profile, perfect texture, and micronutrients galore. Don't miss it.
Prep Time5 minutes
Total Time5 minutes
Course: Smoothies
Cuisine: American
Keyword: chia seed smoothie, chia smoothie
Calories: 164kcal
Author: Carolyn Gratzer Cope

Equipment

Ingredients

  • 1 cup (140 grams) frozen raspberries
  • 1 cup (140 grams) frozen strawberries
  • 1 tablespoon (15 grams) chia seeds
  • 1 tablespoon (16 grams) peanut butter
  • 1 tablespoon (20 grams) raspberry jam
  • 1 cup (237 ml) cold water

Instructions

  • Place all ingredients into the jar of a blender.
  • Blend on high speed until perfectly smooth.
  • Pour into a glass and serve right away.

Notes

  1. A generous amount of frozen fruit forms the base of this delicious smoothie. Here I've used frozen raspberries and frozen strawberries, but you can actually make this smoothie with any combination of frozen fruits that you like.
  2. I love using a little bit of natural peanut butter for flavor, creaminess, and staying power. If PB doesn't work for you for any reason, you can: substitute another nut or seed butter, use two tablespoons of raw oats or cooked oatmeal, or substitute a rich plant-based milk like soy milk for the water.
  3. When making smoothies with tart berries like raspberries, I typically add a tablespoon of jam to take the edge off and layer in a touch of additional sweetness. You can leave it out if you prefer, with no further changes to the recipe. If using different fruits, you can match the jam flavor if you like. I almost always keep a jar of raspberry jam and a jar or apricot preserves in the fridge for various culinary applications. One or the other is usually a good fit in a smoothie.
  4. It's up to you whether to soak chia seeds before using them. Like all seeds, nuts, and legumes, chia seeds contain phytic acid, which can bind with some nutrients and make them less bioavailable. Soaking the seeds in the fridge for 24 hours before consuming helps remove it. But you absolutely don't have to, and I typically don't. From a culinary perspective, the seeds will do just fine in your smoothie as-is.A high-speed blender like a Vitamix or Blendtec makes so many kitchen tasks easier and better, but you absolutely don't need one to make a basic smoothie like this one.
  5. If you're using a regular blender, you may want to blend in two steps. You can add the water and chia seeds first and blend until the seed are incorporated to your satisfaction. Then add the rest of the ingredients and blend until smooth.
  6. All smoothies are at their best shortly after blending, and here, the chia seeds will continue to absorb liquid and thicken the smoothie over time. But if you need to make yours in advance, you've got a couple of options. Store it in a regular cup in the freezer for up to an hour or in an insulated, lidded cup in the fridge overnight.

Nutrition

Serving: 1 | Calories: 164kcal | Carbohydrates: 15g | Fat: 12g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Cholesterol: 31mg | Sodium: 107mg | Fiber: 1g | Sugar: 11g